Workouts

 
November 2018
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In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down


In the Gym October 2nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra ;)
1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Then:
Cool Down


In the Gym September 27th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 8x Anchored Leg Lowers
Then:
5x Pull Ups
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym September 7th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
6x KB Cleans (use same weight as step ups)
6 Rounds, rest 60-90sec between rounds
Then:
8 to 1 Pull Up Ladder
Between each set of pull ups, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym August 25th

Power Endurance

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking Lunge (forward/backward each side)
Then:
5x Head Cutters
8c Burpee
60sec ski/row
60sec rest
4 rounds
Then:
5x Box Jumps
60sec Mountain Climbers
30 sec ring support
60sec Rest
4 Rounds
If time:
8x 20/10 Flutter kick / hold
Cool Down


In the Gym July 17th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking lunge – forward/backward each arm
Then:
Warm up to heavy split squat – can hold weight at Farmers Carry or at chest
Then:
3x Split Squat per leg
10x Ball Slam
6 Rounds, rest 60sec between rounds (can alternate benches with partner)
Then:
20 x Frog Hops
30 sec Mountain Climbers
5 Rounds, rest as needed
If timE:
2000m ski/row for time
Cool Down


In the Gym June 20th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be heavy and slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
5x Heavy Goblet Squats
8x Pull Ups
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Standing Lateral Med Ball Toss, each direction
5x KTE (or leg lowers if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Then,
Cool Down


In the Gym March 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Complete 8x Body Row between sets.
Then:
60m Farmer’s Carry
30x Mountain Climbers (per side)
10x Ball Slams
x 5 rounds, rest as needed to maintain form.
Then:
Cool Down


In the Gym February 22nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets, can alternate with partner
Then:
5x Weighted Step Ups per leg, hold KBs/DBs at Front Rack
10x Anchored Leg Lowers
60x Mountain Climbers (total leg movements)
4-5 Rounds
Then:
Cool Down


In the Gym January 24th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 Kbs or Head Cutter Snap with Single Heavy KB (just the first movement of the head cutter) to a Goblet Squat.
Then:
5x Clean (or alternative movement)
8x Deck Squat
60 sec rest
6 rounds
Then:
250m Row + 60 sec Whip Smash + 60 sec rest
x 3
Then:
250m Ski + 30x Ball slam + 60 sec rest
x 3
Then:
4x 30/30sec Mtn Climber/Plank Hold
Cool Down